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NutritionData (ND) provides a complete nutrient analysis for any food or recipe, and helps you select foods that best match your dietary needs. For more nutritional details, CLICK HERE

The Nutrition section provides complete USDA nutritional profiles on all the top commodities.

APPLES
ASPARAGUS
AVOCADOS
BANANAS
BELL PEPPERS
BROCCOLI
CABBAGE-GREEN
CANTALOUPES
CARROTS
CAULIFLOWER
CELERY
CHERRY-SWEET
CORN-SWEET
CUCUMBERS
GRAPES
GRAPEFRUIT
GREEN BEANS
GREEN ONIONS
HONEYDEW
KIWIFRUIT

LEMONS
LETTUCE-ICEBERG
LETTUCE-LEAF
LIMES
MUSHROOMS
NECTARINES
ONIONS
ORANGES
PEACHES
PEARS
PINEAPPLES
PLUMS
POTATOES
RADISHES
SQUASH-SUMMER
STRAWBERRIES
SWEET POTATOES
TANGERINES
TOMATOES
WATERMELONS

APPLES
1 medium (5.5 oz/154 g)

Total Calories

80 kcal

Protein

o g

Carbohydrate

18 g

Total Fat

1 g

Dietary Fiber

5 g

Sodium

o mg

Vitamin A

*

Vitamin C

6% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

AVOCADOS
1/3 medium (2oz/55g)

Total Calories

120 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

12 g

Dietary Fiber

2 g

Sodium

5 mg

Vitamin A

*

Vitamin C

5% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ASPARAGUS
5 spears (3.5oz/93g)

Total Calories

80 kcal

Protein

2 g

Carbohydrate

2 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

o mg

Vitamin A

10

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BANANAS
1 medium (4.5oz/126g)

Total Calories

120 kcal

Protein

1 g

Carbohydrate

28 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

*

Vitamin C

15% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BELL PEPPERS
1 medium (5.5oz/148g)

Total Calories

25 kcal

Protein

1 g

Carbohydrate

5 g

Total Fat

1 g

Dietary Fiber

2 g

Sodium

0 mg

Vitamin A

2

Vitamin C

130% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

BROCCOLI
1 medium stalk (5.5oz/148g)

Total Calories

40 kcal

Protein

5 g

Carbohydrate

4 g

Total Fat

1 g

Dietary Fiber

5 g

Sodium

75 mg

Vitamin A

10

Vitamin C

240% US RDA

Calcium

6

Iron

4


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CABBAGE-GREEN
1/12 medium head (3oz/84g)

Total Calories

18 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

30 mg

Vitamin A

*

Vitamin C

70% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CANTALOUPES
1/4 medium (5oz/134g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

11 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

35 mg

Vitamin A

80

Vitamin C

90% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CARROTS
1 medium (7" long, 1-1/2" dia) (3oz/84g)

Total Calories

40 kcal

Protein

1 g

Carbohydrate

8 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

40 mg

Vitamin A

330

Vitamin C

8% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CAULIFLOWER
1/8 medium head (3oz/99g)

Total Calories

18 kcal

Protein

2 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

45 mg

Vitamin A

*

Vitamin C

110% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CELERY
1/8 medium head (3oz/99g)

Total Calories

20 kcal

Protein

1 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

140 mg

Vitamin A

*

Vitamin C

15% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CHERRY-SWEET
21 cherries, 1 cup (5oz/134g)

Total Calories

90 kcal

Protein

1 g

Carbohydrate

19 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

*

Vitamin C

10% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CORN-SWEET
Kernels from 1 medium ear (3oz/78g)

Total Calories

75 kcal

Protein

3 g

Carbohydrate

17 g

Total Fat

1 g

Dietary Fiber

1 g

Sodium

15 mg

Vitamin A

5

Vitamin C

10% US RDA

Calcium

*

Iron

3


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

CUCUMBERS
1/3 medium (3.5oz/99g)

Total Calories

18 kcal

Protein

1 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

4

Vitamin C

6% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GRAPES
1-1/2 cups (5oz/138g)

Total Calories

85 kcal

Protein

1 g

Carbohydrate

24 g

Total Fat

0 g

Dietary Fiber

2 g

Sodium

3 mg

Vitamin A

3

Vitamin C

9% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GRAPEFRUIT
1/2 medium (5.5oz/154g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

14 g

Total Fat

0 g

Dietary Fiber

6 g

Sodium

0 mg

Vitamin A

6

Vitamin C

90% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GREEN BEANS
(Snap) 3/4 cup cut (3oz/83g)

Total Calories

14 kcal

Protein

1 g

Carbohydrate

2 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

2

Vitamin C

8% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

GREEN ONIONS
1/4 cup chopped (1oz/25g)

Total Calories

7 kcal

Protein

0 g

Carbohydrate

1 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

3

Vitamin C

20% US RDA

Calcium

*

Iron

5


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

HONEYDEW
1/10 medium (5oz/134g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

12 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

50 mg

Vitamin A

*

Vitamin C

40% US RDA

Calcium

*

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

KIWIFRUIT
2 medium (5.5oz/148g)

Total Calories

90 kcal

Protein

1 g

Carbohydrate

18 g

Total Fat

1 g

Dietary Fiber

4 g

Sodium

0 mg

Vitamin A

2

Vitamin C

230% US RDA

Calcium

4

Iron

4


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LEMONS
1 medium (2oz/58g)

Total Calories

18 kcal

Protein

0 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

10 mg

Vitamin A

*

Vitamin C

35% US RDA

Calcium

2

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LETTUCE-ICEBERG
1/6 medium head (3oz/89g)

Total Calories

20 kcal

Protein

1 g

Carbohydrate

4 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

10 mg

Vitamin A

2

Vitamin C

4% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LETTUCE-LEAF
1-1/2 cups shredded (3oz/85g)

Total Calories

12 kcal

Protein

1 g

Carbohydrate

1 g

Total Fat

0 g

Dietary Fiber

1 g

Sodium

40 mg

Vitamin A

20

Vitamin C

4% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

LIMES
1 medium (2.5oz/67g)

Total Calories

20 kcal

Protein

0 g

Carbohydrate

7 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

MUSHROOMS
5 medium (3oz/84g)

Total Calories

25 kcal

Protein

3 g

Carbohydrate

3 g

Total Fat

0 g

Dietary Fiber

0 g

Sodium

0 mg

Vitamin A

*

Vitamin C

2% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

NECTARINES
1 medium (5oz/140g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

16 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

10% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ONIONS
1 medium (5.5oz/148g)

Total Calories

60 kcal

Protein

1 g

Carbohydrate

14 g

Total Fat

0 g

Dietary Fiber

3 g

Sodium

10 mg

Vitamin A

*

Vitamin C

20% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

ORANGES
1 medium (5.5oz/154g)

Total Calories

50 kcal

Protein

1 g

Carbohydrate

13 g

Total Fat

0 g

Dietary Fiber

6 g

Sodium

0 mg

Vitamin A

*

Vitamin C

120% US RDA

Calcium

4

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PEACHES
1 medium (6oz/174g)

Total Calories

70 kcal

Protein

1 g

Carbohydrate

13 g

Total Fat

1 g

Dietary Fiber

3 g

Sodium

0 mg

Vitamin A

20

Vitamin C

20% US RDA

Calcium

*

Iron

*


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PEARS
1 medium (6oz/166g)

Total Calories

100 kcal

Protein

1 g

Carbohydrate

25 g

Total Fat

1 g

Dietary Fiber

4 g

Sodium

1 mg

Vitamin A

*

Vitamin C

10% US RDA

Calcium

2

Iron

2


*Contains less than 2% of US RDA

Data Source: Nutrition data provided by US Food and Drug Administration

PINEAPPLES
2 slices (3" dia, 3/4